15-Minute Pool Exercise Routine For Rapid Weight LossClick here to get our FREE weekly pool maintenance newsletter!
It’s no secret that swimming is one of the best exercises you can do to sculpt your body and lose weight. Anyone who has ever been swimming knows how much of a workout it is whether they are trying to exercise or not.
While full-length swims are great cardiovascular and muscular workouts, there are many different exercises you can perform in the shallow end of your pool that can rapidly help you get in shape and burn fat. Let’s take a look at a 15-minute workout that you can do regardless of your swimming proficiency that will help you burn fat and lose weight.
Let’s take a look at a 15-minute workout that you can do regardless of your swimming ability that will help you burn fat and lose weight.
Start Your Workout
So are you ready to get in shape? It’s time to put your pool to work for you.
Step 1: The Warm Up
Time: 2 Minutes
Before you begin with your exercises, take a couple of minutes to just walk around the shallow end of your pool, swinging your arms back and forth to start warming up your muscles.
Step 2: Jog in Place
Time: 2 Minutes
Remain in the shallow end and start jogging in place lifting your knees high. This brings your legs up and out of the water and then back in again. Continue this exercise for 2 minutes.
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Step 3: Tick-tock Hop
Time: 2 Minutes
After you complete your jog, immediately bring your feet together and begin to jump from side to side in the shallow end of the pool.
Step 4: Squat Jump
Time: 2 Minutes
Squat down as low as you can go in the water without submerging your head while keeping your arms extended at shoulder height. Jump as high as you can while raising your arms over your head. Continue these jumps from 2 minutes.
Step 5: Flutter Kick
Time: 2 Minutes
Move to the edge of the pool in the shallow end and hold onto the edge of the pool with your arms extended while you are on your stomach. Begin to kick your legs quickly just as you did when you first learned how to swim. Maintain the kicks for a full two minutes why trying to focus on keeping the same speed the entire time.
Step 6: Bicycle
Time: 2 Minutes
Turn around with your back against the side of the pool. Outstretch your arms on the edge of the pool and allow your legs to float. Begin performing a pedal motion just as you would if you were riding a bike just on the surface of the water. Bike in the water for 2 minutes while focusing on maintaining the same speed.
Step 7: Crunch
Time: 2 Minutes
From the bicycle position, extend your legs in front of you keeping your feet together. Pull both knees into your chest and return them to the extended position. Continue this for 2 minutes focusing on the full movement in and out during the exercise.
Step 8: Cool Down
Time: 1 Minute
Once you have completed your crunches, stop and allow your legs to move under you until you are standing again in the pool. Begin to walk around slowly while swinging your arms in the water cooling your muscles down in the process.
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Extend Your Time
Once your body becomes adjusted to this workout, you’ll need to increase the time in 5-minute intervals performing these exercises just a little longer each time. Your body will get stronger and your ability to perform these exercises for longer periods of time will improve.
If you are a good swimmer, consider supplementing these exercises with laps around the pool as well to stretch and strengthen your muscles and improve your cardiovascular endurance and performance.
Swimming Pool Exercises for Kids
Get your children out from in front of the television this summer and into the pool with these great swimming pool exercises for kids.
Swimming in a pool is one of the best ways you can exercise your body. The water provides natural resistance while you working out as well as provide you the protection your body’s joints need as it limits the hard impact on your body while you work out. While you should always strive to eat better as well, this 15-minute pool exercise routine will provide you with a great variety of exercises to stretch and strengthen your muscles so you can begin to shed those extra pounds and get that swimsuit body that you have always wanted.
While you should always strive to eat better as well, this 15-minute pool exercise routine will provide you with a great variety of exercises to stretch and strengthen your muscles so you can begin to shed those extra pounds and get that swimsuit body that you have always wanted.
Here’s a real life story of Lisa who used a swimming routine and diet shift to lose weight:
How Lisa Eirene Lost 110 Pounds With Her Swimming Pool Exercise Routine
I asked her ten questions about her weight loss, and I think you’ll find what she has to say inspiring.
1. When did you decide it was time to lose weight?
The major factor for losing weight was impending diabetes.
I was diagnosed as pre-diabetic and was having a lot of other health issues that were plaguing me. It was finally time to make a lifestyle change.
2. What were some of the setbacks or struggles when you first started?
There weren’t a lot of struggles at the beginning beyond just having to retrain myself on how to eat.
I saw results on the scale immediately (that first month I lost over 10 pounds–the most I’d ever lost when I tried to lose weight) and that motivated me immensely.
3. Were you always a swimmer?
I was a swimmer as a kid. I’ve always been more comfortable in the water than on solid earth!
I was also a strong swimmer. As a teenager, I was on the synchronized swim team, and then later I swam laps for exercise (but not consistently).
4. What other types of exercises do you do that don’t involve the water?
I do all activities. I’m a runner, cyclist, I lift weights, I hike, I snowshoe in the winter, and I love going for long walks in beautiful weather.
I ran the Hood to Coast Relay Race, I’ve biked 72 miles in the Portland Century and 64 miles in the Salem Century.
5. What was your diet plan and how did you go about setting it up?
I couldn’t do both the food and exercise in the beginning, so I started swimming 2-3 days a week for a month. Then, it was time to address the food issues.
I started counting my calories. I tried to stay under 2,000 calories a day. This was quite the change considering I’d been a binge eater previously and a typical day was probably 5,000 calories.
Once I got used to it, it was pretty easy, though.
6. Did you have an “I can eat anything I damn well please day” or “cheat day?”
Nope, I don’t have a cheat day.
I changed my eating habits for the better, and I am not on a diet. It was a lifestyle change, eating whatever I want in moderation. That means I eat pizza if I want to – but 1 or 2 slices and not the entire pizza, for example.
7. What type of swimming exercises do you recommend for people just starting out?
My suggestion is to start small. Don’t expect to be able to swim a mile in the pool without stopping on your first try.
When I was 250 pounds, out of shape and tired, I could barely make it to the other end of the pool. I had to stop and rest at each end for a few minutes, but practice helped. I got more conditioned, and after some time I was able to swim that mile without stopping to rest!
8. What was your workout schedule? How many days and how many hours doing which exercise?
I work out five days a week, with two rest days. I am currently battling Runner’s Knee, so some of my usual activities are on the sidelines.
My current routine is: swim three days a week, go to the gym two days a week to lift weights. Sometimes I add spin class to that, too.
9. One of the biggest challenges for me is beer. Do you drink and if so, how do you manage that?
Beer! Yes! I love it and since I live in Portland, Oregon I like the strong IPAs that also have a lot of calories.
Since I eat whatever I want in moderation and within my calorie limit for the day, I allow myself to enjoy things like beer–I just might have only one. I also like wine, again–1 or 2 glasses. I still track my calories and sometimes when I know I will be out drinking socially, I will limit some of the other “treats” I have during the day or skip dessert.
10. Do you have any additional tips or words of inspiration to people that want to lose weight by swimming?
YOU MUST CHANGE YOUR ENTIRE LIFESTYLE!
I know that everyone (including me) wishes there was an easy way to lose the weight. There is no magic answer, no magic pill, no secret diet. Yo-yo dieting will do more harm than good.
Eating healthy and exercising HAS to be a change and commitment you are willing to make for the REST OF YOUR LIFE. Even if you reach “goal weight,” you have to keep doing the work to stay where you are. Reaching goal weight is not a pass to go back to eating poorly and being lazy.
I know, not what we want to hear, right? But you will be amazed at how your body changes. Keep at it! I feel so much better having lost 110 pounds and kept the weight off!
About Lisa Eirene
Lisa is a blogger over at 110Pounds.com, a site she created to blog about her path to losing 110 pounds and counting. She’s a swimmer, cyclist, runner, hiker, biker, and
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Last Updated: Tuesday, January 26th, 2016